Depression at work

Depression is one of the most common mental health challenges Malaysians face. Several workplace factors can feed into it:

• Unreasonably high demands
• Vague or unclear direction
• Poor communication and the misunderstandings it causes
• A shrinking work-life balance
• Financial strain

Your workplace may not be the cause of your depression, but when you're already struggling it can act as a trigger, and make the symptoms worse.

Signs of depression at work

Depression shows up differently from person to person. At work, it can look like:

• Loss of motivation
• Persistent low mood for more than two weeks
• Difficulty managing stress, which then follows you home
• Trouble making decisions, focusing, or trusting yourself
• Crying spells
• A sense of hopelessness, helplessness or worthlessness
• Withdrawing from colleagues
• Lateness and reduced productivity

Supporting yourself

If you're experiencing depression at work, a few small practices can help:

• Take five minutes for a few slow, deep breaths
• Do something you enjoy for thirty minutes after work, journaling, or anything that isn't work
• Move your body for thirty minutes
• Take small breaks through the day
• Make time for yourself, including a day off when you need it

If you feel overwhelmed or unsure where to start, reach out to a qualified professional. A clinical psychologist can help you understand whether you're experiencing depression and work with you towards healthier ways to cope, and, if medication might help, refer you to a psychiatrist.